Pan Seared Barramundi with Corn and Zucchini

Cook time:
Serves 4 Ingredients: 6 ears - fresh corn on the cob, shucked, 6 tablespoons - butter, plus 2 tablespoons butter, divided, 1 clove - garlic, peeled and smashed, 1 sprig - rosemary, plus more for garnish, Salt and pepper to taste, 2 - medium zucchini, 1 - lemon, juiced, 4 - 6-ounce barramundi fillets, skin on or off, 2 tablespoons - vegetable oil,
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Family-Friendly

Pan Seared Barramundi
with Corn and Zucchini

  • 40m prep
  • 20m cook
  • Serves 4
  • RECIPE CREATED BY
    Nicole Gaffney

  • Pairs with Pink Lemonade

  • Perfect For Dinner Party

  • Perfect For Potlucks

Ingredients

6 ears sweetcorn cobs
shucked
6 tablespoons butter
2 tablespoons butter
1 clove garlic
peeled and smashed
1 sprig rosemary
plus more for garnish
salt
2 courgette
medium
1 fresh lemon juice
juiced
4 6-ounce The Better Fish® Barramundi Skinless Fillets
skin on or off
2 tablespoons vegetable oil
Servings

Nutrition per serving

Calories 589.55kcal 29%
Fat 34.85 50%
Carbs 42.54 16%
Sugars 7.24 8%
Protein 25.89 52%
Sodium 230.53mg 12%
Fiber 5.43 19%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 589.55kcal 29%
Fat 34.85 50%
Saturated Fat 15.86 79%
Monounsaturated Fat 9.34 934%
Polyunsaturated Fat 3.79 379%
Carbs 42.54 16%
Fiber 5.43 19%
Sugars 7.24 8%
Protein 25.89 52%
Cholesterol 101.28mg 34%
Sodium 230.53mg 12%
Calcium 33.35mg 4%
Magnesium 19.78mg 5%
Potassium 563.16mg 16%

% Daily Value*

Iron 0.45mg 3%
Zinc 0.36mg 4%
Phosphorus 46.46mg 7%
Vitamin A 267.22mkg 33%
Thiamin B1 0.05mg 5%
Riboflavin B2 0.1mg 7%
Niacin B3 0.47mg 3%
Vitamin B6 0.18mg 13%
Folic Acid B9 27.01mkg 14%
Vitamin B12 0.05mkg 2%
Vitamin C 22.2mg 28%
Vitamin D 7.65mkg 153%
Vitamin E 1.59mg 13%
Vitamin K 14.77mkg 20%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
6.2 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 5.43   19% DV
Protein 25.89   52% DV
Calcium 33.35mg   4% DV
Magnesium 19.78mg   5% DV
Potassium 563.16mg   16% DV
Iron 0.45mg   3% DV
Vitamin A 267.22mkg   33% DV
Vitamin C 22.2mg   28% DV

Nutrients with negative impact

Saturated Fat 15.86   79% DV
Carbs 42.54   16% DV
Sugars 7.24   8% DV
Cholesterol 101.28mg   34% DV
Sodium 230.53mg   12% DV

Clean eating never looked so good. Do you know the saying, “We eat with our eyes first”? Well, it has never been truer. This gorgeous and easy recipe of different colors and textures is sure to whet anyone’s appetite. We love to pan-sear our skin-on barramundi for that amazingly crispy crunch (and beautiful color).

Instructions

Step 1
Bring a large pot of water up to a boil. Cook the corn for 5 minutes, let cool, then use a knife to remove the kernels from each cob. Take one cup of corn and set aside.
Step 2
Melt 6 tablespoons of butter in a medium saucepan and keep a close eye on it as it sizzles, foams, and eventually turns brown and smells nutty. Lower the heat, then add the garlic and rosemary and cook until fragrant, about 20 seconds. Add remaining corn, season with salt and pepper, then toss until coated in butter. Transfer to a blender, add 1/4 cup water, then blend on high until totally smooth. Taste for seasoning, adjust as needed, then set aside.
Step 3
Use a vegetable peeler shave the zucchini into long ribbons. Add the remaining 2 tablespoons butter to the same saucepan over medium heat. Allow it to sizzle and brown, then add the zucchini, turn off the heat and gently toss to coat in the butter. Add the reserved 1 cup of corn and lemon juice, season with salt and pepper, then set aside while you cook the fish.
Step 4
Heat vegetable oil in a large skillet (well-seasoned cast iron works best) over medium-high heat. Use paper towels to pat the barramundi fillets very dry, then season well with salt and pepper on both sides. When the oil is shimmering and almost smoking, gently place two fillets in the pan, (skin side down if using skin-on fillets). Use a spatula to gently press down on each fillet for about 15 seconds to prevent curling. Cook until opaque around the edges, then flip and finish cooking until opaque throughout.
Step 5
Place a generous spoonful of corn puree on each plate, then top with the zucchini and corn mixture. Nestle the barramundi over top and garnish with a sprig of rosemary. Serve immediately.
Suggested sides
  • Tomato
    Salad
  • Steamed
    Rice
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Ingredients

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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.

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